time for an update. Been roughly eating maintenance or so (just bw x15) past few wks so not much progress as far as leaning out goes...added some white rice in my diet, been able to push it a bit more at the gym. Haven't added any cardio yet, partially from laziness and partially from trying to lean out without using any. Slightly tighter around hams, glutes, low back and delts

Added more carbs in yesterday and woke up with a nice whoosh . An skin feels squishy . Ate strawberries and white rice and my gut feels just as good. Macros looked like 250/200/150, pretty satiated and good sleep and gym. Adding a couple more sets of lateral calves and curls per week

Staying at maintenance still give or take a bit..pants fitting better and I'm at a pretty sweet spot now. So far added back some white rice and sunflower seeds with some bananas or strawberries and dextrose pre wo. Very low fibre seems to keep my gut happy. Cals have been around 3000ish although I been hitting 300 to 600 over on couple days if I get hungry. UL setup 4x/wk no cardio yet. 12 to 16 weekly sets for back/chest/calves/lateral, 6 to 8 for bi/tri and a paltry 4 to 6 maintenance for quad/ham/ab/tri/rear delt.

New trainer at gym wanted me to try.out the 3d scan (golds). Apparently I'm 25% bf first time I weighed in a few months. This is the heaviest I been with my regular pants fitting might have added a little mass since December 215 this morning

No idea I haven't done those movements in a year or two at least, I prefer mostly hammer strength machines or Smith inclines, cable row etc Best #s were 275x5 incline 455x5 back squat and 90x6 weighted chinups